Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Boiled Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Buckwheat	Recommended Dietary Allowance
Energy	8.7% 252kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	30.4% 39.6g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	2.46% 1.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.27% 0.2g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	14% 5.36g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	NA	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	12.4% 0.99mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	NA	24% 101mg	420mg per day for Men 19-50 years
Manganese	NA	34.8% 0.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	20% 139mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	NA	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.06% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Buckwheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Boiled Buckwheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Roasted Potatoes with Salt vs Boiled Buckwheat:

• Both Frozen Roasted Potatoes with Salt and Cooked Buckwheat Groats have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Boiled Buckwheat:

• 7 ounces of Frozen Roasted Potatoes with Salt have 5.1 times more Potassium and 74.5 times more Sodium than Boiled Buckwheat.
• While 7 oz of Cooked Buckwheat Groats contain 1.6 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Cooked Buckwheat Groats lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.4 times more Energy and 1.3 times more Carbohydrate than Boiled Buckwheat.
• While 7 oz of Cooked Buckwheat Groats contain 1.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Buckwheat offer comparable quantities of Fiber per seven ounces.